Well gang, that's it. Winter is well and truly here. But don't let that get in the way of your training. Here are a few tips during those chilly winter runs:

Layering is key: wearing breathable fabrics is the best way to stay warm, including thermals, gloves and a hat (because you lose most of your heat from your head). But you're not (probably) running in the arctic - you'll soon warm up as your heart rate rises and too many layers mean you'll quickly overheat!

No one likes a soggy bottom, or any other part either, so you'll never regret investing in a good waterproof.

Start your run off warm: pop your top and leggings on the radiator before you start. It'll make it that much easier to get out the door. And get colourful! Neons are not only supercool, but essential in the murky weather.

Keep moving: don't let yourself get cold in the middle of a run so if you spot a mate or have a long wait at traffic lights (I'm looking at you, terrible lights at Kew Bridge) then keep trotting on the spot. That'll reduce the chance of tweaks that happen when you run with cold muscles.

Drink! It's easy to forget if you don't notice you're sweating. Dangerous!

The nippy weather certainly wasn't stopping the Hounslow team and our Wandsworth visitor from doing their good deed, and as usual we gathered at the Town Hall to hear the news and get the run underway. The headlines included the Christmas party! which happens this very Saturday. Sign up here for all the fun and games.

Our task tonight was a nice 3.5 k away, so after a warm up and a discussion about what takes up too much of our time ( Twitter, commuting, work), we set off in the direction of Brentford.

After a good steady run down there, we arrived at the beautiful Maryville Care Home to find the delightful Sister Clare waiting for us. She gave us a quick run through of our jobs tonight - which included washing down wheelchairs and painting rooms. Lots to be getting on with! So after splitting up into groups, we got on with it. It may have been the paint fumes, but the time flew by, and half an hour later, we prised Lindsay away from his paintbrush and Remy away from Lola, and called it a day. With Sister Clare thankful for the hard work, we were rewarded with biccies, and we set off back into the night. But not before our plank minute of course!

Just under twenty minutes of quick running later, we arrived back at base and knocked out a few stretches before another weekly staple - the pub.

Next week we're back at a local residents association to litter pick, so get your gloves and hats ready and see you then!